body ball routines

8/2/2019 Body Ball Routines

1/5www.productivefitness.com

Body Ball Safety

Do not bounce on the ball if you are bending or

twisting the spine. Always maintain a perfectly

upright posture when bouncing lightly.

Do not use the ball on slippery surfaces.

Inspect the ball for gouges, scratches, worn spots,

cuts, or other malformations prior to each workout.

If the ball is found to be damaged, discontinue use

and replace it immediately.All exercises must be performed slowly, withtWork

out in an open space, away from furniture and other

fixtures or structures that may cause injury.

Dont use heavy weights when training on the ball.

Use the correct size ball for your height.

Make sure there are no sharp or pointed objects on

the floor or near the ball.

Never kick or punch the ball.

Avoid prolonged exposure to sunlight or water.

Keep the ball away from sources of heat including

heaters, fireplaces, etc.

Only one person should use the ball when

performing an exercise.

Consult a doctor before beginning an exercise

program: this is especially important if you are over

35 years old, have not exercised recently, or haveany medical problems.

Keep the ball away from young children.

Wear proper exercise clothing that allows a full

range of motion.

Do not use the ball outdoors.

Do not wear jewelry, sharp rings, or other

accessories.

Drink plenty of water when exercising.

1. Body Ball Safety2. Torso Stabilization

3. Warm Up

4. Beginner5. Intermediate

6. Advanced

We strongly recommend you consult a physician

before beginning any exercise regime.

Body Ball

Routines



Always warm up before you start a workout. Performing a total body warm up before you start training does a

number of benecial things; however its main purpose is to prepare the body and mind for more demanding activity.

During a warm up your body temperature beings to increase, including your muscle temperature, this helps to makethe muscles loose, supple and pliable. Your heart rate and respiratory rate increases which increases the delivery of

oxygen and nutrients to your working joints and muscles, thus preparing the body for exercise.

Some effective ways you can warm up for your hotel room exercise routine includes going for a brisk walk outside,

walking up and down the stair wells (make sure to pump your arms briskly during these to help warm up your upper

body). If you want to warm up in your room you can do a series of jumping jacks, running in place, wall pushups and

getting up and down onto your chair or bed repeatedly.

A warm up should last at least 5 minutes and some signs that your body has warmed up enough is light perspiration

and an increased breathing rate.

Warm Up

Torso Stabilization

Rectusabdominus

Pelvic floor

Glutes and

erector spinae

Obliques

How to stabilize your torso:

Abdominals: Contract them as if preparing for a punch to the stomach.

Diaphragm: A quick inhalation through the nose to below the naval.

Spinal Muscles: Arch your lower back slightly.

Pelvic Floor: Men: imagine walking into a cold lake and squeeze.

Woman: stop urination mid-flow.Glutes (buttocks): Try to lift them slightly.

Exhaling: Purse your lips and make a hissing sound.

Torso stabilization is the process of tightening the core muscles around your spine to protect you from injury

during any lifting, pushing or pulling movements. The core muscles are grouped into two units; the inner core and

the outer core (page 8). Both units need to contract in a co-ordinated manner to provide maximum protection and

performance.

Why is it so important to learn this technique?

Torso stabilization is essential since the spine acts as the bodys anchor from which all other muscles pull in order

to effectively function. Without this muscle and spine co-ordinated effort, the risk of injury is high. Worse, our lack

of fitness, combined with the degeneration processes of aging and also a poor understanding of how to tighten the

core can be a recipe for disaster.

Think of the core as creating a cylinder-like squeeze around your spine. As you contract this cylinder, all sides of the

muscular walls close in together to enhance the compression force and support of your spine.

Suck in your belly.

As you feel your musclescontracting, lock theminto this position.

Standtall

Gently exhalefrom the mouth.

KEEP BREATHINGNORMALLY.



Plan

Upper

Lower

Abdominals

Balance

Beginner

Do 12-15 repetitions of each exercise, with a 15-20

second break between exercises. Once completing each

exercise once take a 1minute break. Repeat until you have

completed 2-3 sets. Complete in the following order.

Single-Arm External Rotator Cuff pg.32

Back Extension pg.33

Bench Press pg.36

Wall Ball Squats pg.41

Inner Thigh Ball Squeeze pg.44

Toe Pulls pg.48

Lateral Pelvic Tilts pg.49

Pelvic Tilts pg.50

Reverse Bridge pg.55

Crunch (Legs on Ball) pg.62

Knee Lifts pg.1

Basic Rollout pg.2

Bench Press pg.3


Pelvic Tilts pg.5

Single-Arm External Rotator Cuff pg.3

Inner Thigh Ball Squeeze pg.4

Back Extension pg.3

Lateral Pelvic Tilts pg.4

Toe Pulls pg.4

Reverse Bridge pg.5

Crunch (Legs on Ball) pg.6

Knee Lifts pg.19

Basic Rollout pg.20



Plan

Upper

Lower

Abdominals

Balance



exercise once take a 1minute break. Repeat until you ha

completed 2-3 sets. Complete in the following order

Intermediate

Push Ups Legs on Ball pg.34

Bench Press pg.36

Standing Tricep Extension pg.37

Reverse Flye pg.40


Side Leg Lift pg.59

Standing Calf Raise pg.47

Bridge with Seat Drop pg.53

AB Rollout pg.57

Table Tops pg.58

Ab Crunch pg.56

Balance On Ball pg.21

Balance On Ball pg

Push Ups Legs on Ball pg

Table Tops pg

Wall Ball Squats pgBench Press pg

Side Leg Lift pg

AB Rollout pg

Reverse Flye pg

Standing Calf Raise pg

Standing Tricep Extension pg

Bridge with Seat Drop pg

Ab Crunch pg



Plan

Upper

Lower

Abdominals

Balance



exercise once take a 1minute break. Repeat until you ha

completed 2-3 sets. Complete in the following order

Advanced

Balance On Ball pg.21

Push Ups Hands on Ball pg.35

Body Ball Flye pg.38

External Shoulder Rotations pg.31

Reverse Flye pg.40


Kneeling Ball Squeeze pg.45

Standing Side Leg Push pg.46

Side Ball Rollout pg.51

Jackknife pg.52

Alternating Arm-Leg Extensions pg.54

Passover Crunch pg.63

Balance On Ball pg

Push Ups Hands on Ball pg

Kneeling Ball Squeeze pg

Side Ball Rollout pg

Body Ball Flye pg

Wall Ball Squats pg

Passover Crunch pg

External Shoulder Rotations pg

Standing Side Leg Push pg

Jackknife pg

Reverse Flye pg

Alternating Arm-Leg Extensions pg

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